Comparing Nutrients in 500 calories Muffins, English, whole-wheat VS Boiled Broccoli

Weight per 500 calories

• Muffins, English, whole-wheat: 246g
• Boiled Broccoli: 1429g

Muffins, English, whole-wheat have 5.8 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Muffins, English, whole-wheat or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Muffins, English, whole-wheat	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 100g	79% 103g	130g per day for Men 19-50 years
Sugars	27.5% 20g	27.4% 20g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	14.6% 10.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	43.4% 16.5g	124% 47g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 121μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.73% 1mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.05% 2.46μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	65.3% 653mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	75.4% 6.03mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	120% 2.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	99% 695mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	3.04% 113g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Muffins, English, whole-wheat vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 5.1 times more Vitamin B2, 5.1 times more Vitamin B5, 7.1 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin C, 20.5 times more Vitamin E and 818.4 times more Vitamin K than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Muffins, English, whole-wheat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Muffins, English, whole-wheat vs Boiled Broccoli:

• Muffins, English, whole-wheat have 1.6 times more Manganese, 4.3 times more Selenium and 1.5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 1.4 times more Phosphorus, 8.1 times more Potassium, 1.6 times more Zinc and 11.3 times more Water than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Boiled and Drained Broccoli have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Muffins, English, whole-wheat have 2.7 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 15 times more Omega 3, 2.9 times more Fiber and 1.6 times more Protein than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate and Sugars per 500 kcal.
• Both Muffins, English, whole-wheat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.